Intermittent Fasting for Type 2 Diabetes: A Personalized Approach

A step-by-step program to use intermittent fasting to manage and potentially reverse Type 2 Diabetes, emphasizing doctor consultation, medication adjustments, and personalized support. Based on the principles of behavior change and habit formation, this program incorporates gamification and social support to enhance engagement and adherence. It addresses potential emotional and psychological challenges and integrates behavioral economic principles for optimal results.

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Program Modules

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Understanding Type 2 Diabetes and Fasting: The Sugar Storage Problem

Explaining the underlying problem of Type 2 Diabetes as excess sugar storage and how fasting can help the body utilize those stores. Learn the scientific principles of insulin resistance and glucose metabolism. (Principles: Glucose Homeostasis, Insulin Sensitivity)

Sugar Storage Analogy: Fridge & Freezer

Daily

Understand the refrigerator and freezer analogy for sugar storage in the body and how excess storage leads to high blood sugar. Reflect on your current sugar consumption. (BCT: Self-Monitoring)

“Think of it like a refrigerator and a freezer for example...”

reflection

Gas Tank Analogy: Overflowing Energy

Daily

Consider the gas tank analogy for energy storage and how constantly filling it leads to overflow, similar to excess sugar in the body. Identify triggers for overeating. (BCT: Stimulus Control)

“Think about it this way if you have a car and you want to fill up on gas...”

reflection
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Step 1: Consult Your Doctor and Monitor Sugars: Prioritizing Safety

The most critical step: Talk to your doctor, monitor your blood sugars, and adjust medications accordingly. Prioritize safety and avoid hypoglycemia. Implement implementation intentions to schedule the doctor's appointment. (BCT: Implementation Intentions) Scientific Principle: Importance of Medical Supervision

Schedule Doctor Consultation: Set a Date

Weekly

Schedule an appointment with your doctor to discuss intermittent fasting and medication adjustments. Use implementation intentions to ensure the appointment is made. (BCT: Implementation Intentions)

“The first step and the most important step is to talk to your doctor”

reflection

Monitor Blood Sugars: Know Your Numbers

Daily

Regularly monitor blood sugar levels using a glucose meter or continuous glucose monitor (CGM). Use habit stacking by linking blood sugar monitoring to an existing habit. (BCT: Habit Stacking)

“Monitoring your blood sugars is extremely important because you want to avoid the sugars going too high”

reflection
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Step 2: Cut Out Snacks, Three Meals A Day: Establishing a Rhythm

Eliminate snacking and return to a traditional dietary pattern of three meals a day, aiming for a 12-14 hour fasting window overnight. Loss aversion framing: focus on what you GAIN by cutting out snacks (stable blood sugar) rather than what you lose. (BCT: Framing)

Eliminate Snacks: No More Grazing

Daily

Avoid all snacks between meals. Identify a healthier replacement behavior for snacking. (BCT: Replacement)

“Cut out all the snacks”

reflection

12-14 Hour Fasting: Overnight Reset

Daily

Maintain a 12-14 hour fasting window between dinner and breakfast. Enlist a social support buddy to encourage adherence. (BCT: Social Support)

“After dinner you're not going to eat until the next day's breakfast”

reflection
🥗

Step 3: Adjust Your Food Choices: Fueling Your Body

Reduce sugary foods and refined carbohydrates (bread, rice, pasta), and increase protein and fats in your diet. Acknowledge potential emotional challenges associated with dietary changes and offer coping strategies. (BCT: Coping Planning)

Reduce Sugar Intake: Sweet Freedom

Daily

Minimize the consumption of sugary foods and drinks. Identify emotional triggers for sugar cravings and develop coping strategies. (BCT: Coping Planning)

“Try to cut down the sugary Foods”

reflection

Limit Refined Carbs: Smart Carbs

Daily

Reduce intake of refined carbohydrates like bread, rice, and pasta. Find healthier alternatives to refined carbs (e.g., quinoa, sweet potato). (BCT: Substitution)

“Try and cut cut down the refined carbohydrates the bread and the rice and the pasta for example”

reflection
⏱️

Step 4: Gradually Increase Fasting Period: Time-Restricted Eating

Gradually lengthen the fasting period to 16 hours a day (8-hour eating window), known as time-restricted eating. Commitment device: publicly announce your commitment to this step. (BCT: Commitment)

Extend Fast to 16 Hours: The 16/8 Routine

Daily

Increase the fasting period to 16 hours a day, with an 8-hour eating window. Share your commitment and progress on a social platform or with your support buddy. (BCT: Social Support)

“Instead of 12 to 14 hours you can go maybe to 16 hours a day an 8 Hour eating window”

reflection
📅

Step 5: Incorporate 24-Hour Fasts (Optional): Advanced Fasting

Optionally, incorporate 24-hour fasting periods once a week, gradually increasing frequency based on tolerance and safety (with doctor's guidance). Frame this as a challenge to test your resilience and willpower. (BCT: Challenge)

Attempt 24 Hour Fast: Weekly Reset

Weekly

Try a 24-hour fast once a week. Set a specific day and time for the fast. Monitor your mood and energy levels during the fast.

“You may go to a 24 hour period of fasting for example once a week”

reflection